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Healthier McDonald’s Egg McMuffins

by Jessie Daye

First published: August 1, 2024 | Updated: June 22, 2026
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My weakness is a McDonalds Egg McMuffin with a large coffee and two creams. It’s so nostalgic. I have loved egg muffins ever since I was a kid. I remember my dad bringing them to work on special occasions and I just loved how warm and buttery and delicious they were.

Today we are meal prepping a healthier version, but feel free to add butter or use a regular (not light) English muffin and make them even more delicious. Recipe below!

Healthier McDonald's Egg McMuffins

Author: Jessie Daye
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Ingredients

  • 12 Thomas Light English muffins wheat or white
  • 3-4 cups cups egg whites depending on pan used
  • 12 Canadian Bacon rounds or turkey sausage patties (if using pre-cooked sausage patties no need to defrost them.)
  • 12 slices Horizon Organic American cheese or desired cheese
  • ½ tsp Kosher salt
  • ¼ tsp black pepper
  • 1 tablespoon Everything But The Bagel Seasoning
  • Avocado cooking spray
  • Muffin top pan or silicone round pan

Method

  1. Preheat your oven to 350F and generously spray a 12 slot muffin top pan, silicone donut pan or 9”x13” dish.
  2. Fill each slot with egg whites (they do not expand very much) and sprinkle with salt, pepper, and Everything but the Bagel Seasoning. Bake for 15 minutes at 350 F while you prepare the English muffins. Remove eggs when ready and allow to cool on the counter.
  3. Split each English muffin open and toast. If you are not counting calories you may butter each side of the toasted English muffin once toasted. Layer with one piece of Canadian bacon or frozen sausage patty, one egg white round, and one piece of cheese. Top with the second half of the English muffin.
  4. Wrap each sandwich tightly in parchment paper or aluminum foil, and place them in a large freezer bag. Freeze for 1-2 months.** TIPS **How do I reheat: To reheat a frozen sandwich, wrap in a slightly paper towel and microwave for 1 minute 30 seconds (check as you may need to add time depending on your microwave) or allow to defrost the night before in the fridge and microwave for about 45 seconds in the morning. You can also air fry the sandwich at 375F until crispy (about 2-3 minutes).Can I use a regular egg?Yes, you can crack eggs into the same cavity and bake as well. (May need to adjust the time)
  5. Wrap each sandwich tightly in parchment paper or aluminum foil, and place them in a large freezer bag. Freeze for 1-2 months.
  6. ** TIPS **
  7. How do I reheat: To reheat a frozen sandwich, wrap in a slightly paper towel and microwave for 1 minute 30 seconds (check as you may need to add time depending on your microwave) or allow to defrost the night before in the fridge and microwave for about 45 seconds in the morning. You can also air fry the sandwich at 375F until crispy (about 2-3 minutes).
  8. Can I use a regular egg?Yes, you can crack eggs into the same cavity and bake as well. (May need to adjust the time)

Notes

*Calories* Thomas English Light Muffin (100 calories)
Canadian Bacon (60 calories)
Egg whites (40 calories)
Horizon Organic American Cheese slice (60 calories)
Sausage, Egg and CheeseMcMuffin: 280 calories
Canadian Bacon, Egg, and Cheese McMuffin: 260 calories

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Hi, I'm Jessie. 

I’m a Los Angeles mama, home renovator, and lifelong creative, sharing the things that make everyday life a little more beautiful. I believe food is one of the best ways to bring people together, which is why I love cooking: it turns an ordinary Tuesday into something worth remembering. From recipes I make on repeat to DIY projects, home design, and a little bit of real life in between — welcome to my corner of the internet. I’m so glad you’re here.

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